This Is Your New Home HIIT Workout

By Sarah Lipoff

Updated on 10/15/2015 at 6:00 AM

Some days you just can't make it to the gym, which is an easy excuse for not working out. But you can create your own high-intensity home workout using just your bodyweight — no equipment required. Getting stronger equals more energy and clarity, which keeps you energized all day long. So instead of sleeping in or zoning out at the end of a long day, get your heart pumping with this quick workout. Do each exercise for 20 seconds followed by a 10-second rest, with a 30-second power burst ending each set, for a heart-pounding 15-minute workout.

Set 1

  • Scissor jacks: Not only do scissor jacks burn your inner thighs, but they're also awesome for toning your upper arms and shoulders. See how many you can do in 20 seconds.
  • Burpees: The move we all love to hate, burpees kill calories and get your heart pumping.
  • Squats: Work your backside with a quick session of squats.
  • Side skaters: Get your heart rate back up with 20 seconds of side skaters. Try to stay low while landing softly after each jump.
  • 30-second strength burst — full sit-ups: You know how to do a full sit-up, so burn through as many as you can in 30 seconds.

Rest for 60 seconds.

Set 2

  • Triceps dips: Give the back of your arms some attention with a set of triceps dips on the ground.
  • Bicycle crunch: Since you're already on the ground, move into 20 seconds of bicycle crunches. Push your rectus abdominis and obliques until they burn!
  • Deadlifts: Focus your breathing while concentrating on moving your body through a series of deadlifts.
  • Squat jumps: A move that might be out of your comfort zone, squat jumps really work your quads.
  • 30-second strength burst — up-down plank: Really push yourself and do 30 seconds of up-down planks. Your arms will feel the burn!

Rest 60 seconds, then repeat!

More From Lucy

We are women who love to move. Just like you. We make workout wear that focuses on a woman's strengths and lets her shine. Our clothing is made with quality fabrics, which feel luxurious, keep their shape, and look great. And because we know fit makes all the difference, we provide a range of options so you can find your perfect fit. Shop now at Lucy.com.